3 Easy, Healthy Meals Your Husband Will Love!

Preparing meals for your husband is one of the many ways you show how much you care. However, meal planning for two can be challenging, especially when you're trying to eat healthier. Fortunately, there are plenty of quick, easy, and healthy meals that you and your husband will absolutely adore.

1. Steak and Sweet Potato Fries

While it's definitely a palate pleaser for men, steak and fries doesn't exactly sound healthy. However, this recipe includes little tweaks that reduce fact content while also offering so much flavor. Ingredients include:

  • 2 lean steak fillets

  • 2 sweet potatoes

  • Salt

  • Pepper

  • Paprika

  • 1 teaspoon of dried herbs (choose your favorites)

  • 1 teaspoon of olive oil

Season your steak fillets with the salt and pepper. Place them into a heated frying pan, cooking each side for about four minutes, depending on how done you prefer your steak.

For the sweet potatoes, cut them long and thin and fry in a pan containing boiling water for five minutes. After cooking, place your fries in a drainer and sprinkle them with olive oil. Take salt, pepper, paprika, and dried herbs mix to season your fries before spreading them out over a baking tray. For a crisp texture, cook your fries at 200C for approximately 40 minutes.

2. Slow Cooker Pork Fajitas

All slow cooker meals are amazingly easy without skimping on taste. To prepare, gather the following ingredients:

  • 500 grams of lean pork escalopes (either the eye of the loin or a smaller piece of a filet)

  • 500 milliliters of uncooked tomato puree

  • 1 onion

  • 2 teaspoons of paprika

  • 1 teaspoon of dried chili flakes

  • 1 teaspoon of fennel seeds

  • Salt

  • Pepper

  • 2 tablespoons of Natvia (a low-carb sweetener)

  • 2 tablespoons of Worcestershire sauce

  • 8 tablespoons of balsamic vinegar

  • Wholewheat fajitas

First, whip up your sauce. Take your onion and finely chop it before frying it in a pan on low heat. Take the tomato puree, sweetener, Worcestershire sauce, balsamic vinegar, and seasonings and add them to the pan. Simmer for a half hour.

Now, take your slow cooker and add your pork, pouring your simmering sauce mixture over it. Let the whole thing cook for at least eight hours on low before using forks to shred the pork. Replace in the slow cooker and cook for an additional three to four hours on high.

3. Chili Chorizo Nachos

You'd be hard-pressed to find a man on this earth that doesn't love nachos. Fortunately, this healthy nacho dish includes the following tasty ingredients:

  • 4 ounces of Mexican chorizo

  • 15-ounces (or 1 can) of unsalted pinto beans (make sure they're rinsed and drained)

  • 1/2 ripe avocado

  • 1 1/2 cups of tomatillos (be sure you remove the husks)

  • 1 tablespoon of adobo sauce (derived from canned chipotle peppers)

  • 2 ounces of shredded cheddar cheese

  • 1 cup of pico de gallo

  • 4 tablespoons of lime juice (fresh is best)

  • 3/4 teaspoon of kosher salt

  • 1 teaspoon of chili powder

  • 1 teaspoon of ground cumin

  • 1/2 cup of fresh cilantro leaves

  • 2 tablespoons of minced cilantro

  • 12 corn tortillas (slice into nacho-shaped wedges)

  • Cooking spray

After cutting up your tortillas, place them in an oven set to 375°F on a cooking-sprayed baking tray. Also, lightly spray the nachos with your cooking spray before seasoning with 1/4 teaspoon of kosher salt. Bake for up to 14 minutes, or when golden brown.

Cook chorizo on medium-high in a nonstick skillet for about five minutes, or until brown. Next, combine beans, adobo sauce, cumin, chili powder, 1/4 teaspoon of kosher salt, and 2 tablespoons of lime juice in a food processor until the concoction is smooth. With your broiler preheated to high, pour the bean mix over your tortilla chips and top with the cooked chorizo and cheese. Cook until cheese is melted to perfection.

For the final step, take a 1/2 cup of cilantro, 1/4 teaspoon of kosher salt, tomatillos, avocado, and leftover lime juice and add it to the food processor, blending until smooth once again. Once complete, add it and the pico de gallo to your cooked nachos. Don't forget to sprinkle cilantro over the whole concoction at the end.

Tips for Taking Care of Your “Bat Wings”

bat-wing arm workouts

Have you noticed that when you wave to someone, your underarm waves too? Don’t worry! Underarm fat, or “bat wings,” as it’s often called, is a very common condition affecting adults. Fortunately, there are some simple exercises you can do to combat the problem. Here are a few of the top exercises and tips to tone up your underarms and get rid of the unwanted “fat flap” for good.

Tricep Dips

Tricep dips are great for tightening up the underarms and reducing the dreaded jiggle. Here’s how to do them.

  1. Sit on a stable chair, bench, or other solid surface of the same height.

  2. Slide to the edge of the chair or bench and grip the edges of the front with both hands.

  3. Move your feet a few steps forward while slightly lifting your body and keeping your grip on the front of the chair.

  4. With your buttocks slightly in front of the seat, slowly lower your body down towards the ground until your arms come to approximately a 90-degree angle behind you. Use your arms to pull your body back up to a seated position.

  5. Repeat this move five to 10 times.

If your arms don’t feel strong enough to lift your body back up, don’t lower your body very far. Instead, lower your body only slightly, then use your arms to raise it back up. Over time, your strength should improve and you’ll be able to lower yourself further.

Wall Pushups

Wall pushups are an easy, safe way to get rid of arm fat. Follow these steps to get started.

  1. Stand with your arms straight out in front of you facing a wall.

  2. Move forward and place your palms flat against the wall, about shoulder distance apart.

  3. Bend your arms as you lower your torso to the wall, while keeping your feet firmly planted.

  4. Tighten your core as you push your body away from the wall using only your arms.

  5. Repeat this process five to 10 times.

As you grow stronger, you can slowly increase your repetitions. The key is to start out slow and don’t push your body too hard in the beginning.

Arm Lifts

Arm lifts can easily be done with or without weights. They strengthen the muscles in the arms and in the shoulders and target fat on the back of the arms. Here’s how to do them safely.

  1. Stand with your feet firmly planted about hip-width apart.

  2. Hold a dumbbell in each hand (or do this activity without dumbbells).

  3. Turn your arms so your palms are facing inward, toward your body.

  4. Raise your arms straight out in front of your body, but don’t go higher than shoulder height.

  5. Lower your arms back down to your sides.

  6. Raise your arms to the sides, but don’t go higher than shoulder height. Your body should form a “t” now.

  7. Lower your arms slowly to the sides.

  8. Repeat five to 10 times.

You may wish to begin this exercise without dumbbells, then add light dumbbells (1 to 3 pounds) as your strength increases.


A plank is a great overall exercise that strengthens muscles throughout your body (including the backs of your arms). Here’s how to perform this great exercise.

  1. Lie down in the ground, with your hands directly beneath your shoulders.

  2. Straighten your core and push upward onto your forearms and toes. Your elbows should be approximately shoulder-width apart.

  3. Avoid pushing your hips upward or downward. Your body should be in a straight line.

  4. Hold this position for a few seconds, then lower yourself back onto the ground. Repeat up to five times.

As you build your strength, you can slowly increase the amount of time spent in plank. Eventually, you may build up to 1 or 2 minutes at a time.

Does Fish Oil Help Achy Joints?

Are you living with the discomfort of achy joints? You’re in good company! In fact, I had trouble just getting out of bed today because my darn knees were giving me grief. Whether your achy joints are an old or a new problem, you’re probably wondering how to help them calm down. Sure, your doctor can recommend medications to help manage the pain, but at what cost? Many medications come with side effects that are even less pleasant than the condition they’re treating!

Wouldn’t it be nice if you could minimize your pain through natural methods? Well, guess what? You may be able to! Some people swear by fish oil supplementation and claim that the stuff helps their achy joints. So I decided to do a little research into the matter. Here’s what I found out.

What Is Fish Oil?

Fish oil comes from the tissues of oily fish. While that may sound off-putting, the stuff is actually quite remarkable! It’s full of omega-3 fatty acids, which are known to reduce inflammation in the body. Since achy joints are commonly caused by inflammation, omega-3 fatty acids are like their kryptonite. Omega-3 fatty acids are also essential for many other bodily functions. They facilitate cell growth and help the muscles function properly.

There are many food sources of omega-3 fatty acids, including nuts, plant oils and seeds. But fish oil is one of the richest sources of omega-3s, which is why it’s so popular. Unfortunately, the taste isn’t too great, so don’t try to take it straight. Instead, take fish oil in capsule form so you don’t have to taste it at all (though I can’t promise you won’t have fish oil burps afterward).

What Causes Achy Joints?

There are many things that can cause your joints to ache, but inflammation is one of the most common causes. In fact, inflammation has been linked to some of the most egregious joint pain conditions, including:

  • Arthritis

  • Gout

  • Lupus

  • Bursitis

  • Tendinitis

  • Complex regional pain syndrome

Joint pain can also be due to serious conditions such as bone cancer and avascular necrosis. It’s very important to see your doctor and rule out these causes before attempting to treat your joint discomfort on your own with fish oil supplementation.

What Are Signs of Joint Inflammation?

In addition to pain, other common indications of joint inflammation include:

  • Loss of joint function

  • Joint pain

  • Redness and swelling in the joint

  • Joint stiffness

When joints are inflamed for a prolonged period of time, they can cause chronic pain. This can, in turn, make it difficult to live a full, happy life. Depending on the severity and cause of your joint pain, diagnosis and treatment may be required to live normally. In some cases, however, supplementing with fish oil can significantly minimize joint pain.

How Does Fish Oil Minimize Joint Aches?

Now that you know fish oil has the potential to minimize joint aches, you may be wondering how it does so. It turns out that omega-3 fatty acids can rude joint discomfort in three different ways.

  1. Omega-3 fatty acids increase blood flow throughout the body. Adequate blood flow can naturally reduce swelling and pain in the joints.

  2. Omega-3 fatty acids are known to inhibit inflammation of the joints. They also limit the body’s production of negative proteins that are linked to certain arthritis types.

  3. Omega-3 fatty acids help restore and maintain healthy cells in the joints. They also help aid proper lubrication on the joints and help minimize excessive wear and strain.

In these three ways, omega-3 fatty acids found in fish oil can help you experience strong, healthy joints that are less susceptible to inflammation and pain. Who knew a simple little fish oil could do so much?

The 6 Best Home Remedies for Menstrual Cramping

Virtually every woman has experienced menstrual cramping at some point in their lives. Finding a suitable home remedy for cramping is a must to prevent discomfort and ensure you're not held back when that time of the month rolls around. Here are a few effective treatments you can use to quell cramps and feel your best:

1. Get Up & Move

While it might seem like the last thing you want to do when plagued with period cramps, movement is a great way to reduce discomfort. Physical activity releases endorphins, which are natural pain-relieving chemicals your body produces. If you're not up for an intense workout or a 5-mile run, don't fret. Yoga is a great alternative, as it involves gentle, concentrated movements to balance your mind and body. Even doing yoga as little as 5 minutes a day when you have your period can make a huge improvement.

2. Apply Heat

It's a remedy that's passed down from generation to generation for very good reason; applying heat directly to your abdomen is a great way to reduce cramping and discomfort. Heat improves the blood flow to the area, while also relaxing contracting muscles responsible for cramping. There are a few ways you can use heat during your period. A hot shower works well, but many women use a heating pad or pack to apply heat therapy directly where it hurts.

3. Drink Herbal Tea

Herbal remedies have also been in use for generations thanks to their natural healing properties. A variety of herbs are associated with pain relief, including ginger. Ginger is also good for quelling nausea, which can sometimes occur during your period. Other herbal treatments good for menstrual cramping include chamomile, fennel, and green tea, which also provides a burst of energy when you're feeling sluggish.

4. Massage Yourself With Essential Oils

Similar to applying heat, gently massaging your abdomen can also boost blood flow for all-natural pain relief. By incorporating essential oils into your self-massage session, you'll also be privy to other amazing benefits. In addition to being absorbed into the skin, inhaling essential oils lowers stress and helps you feel relaxed. Lavender, rose, and cinnamon oils are just a few that provide relief from cramping, as well as decreasing feelings of anxiety and tension.

5. Steer Clear of Certain Foods

Some women go crazy for cakes and cookies during their periods, while others can't get enough of salty snacks. Both are problematic, but for vastly different reasons. Chocolate and other sweet treats can affect your blood sugar level, which in turn impacts your mood (which is already being impacted by your wildly fluctuating hormones). When it comes to salty snacks, potato chips and pretzels cause you to retain water, which increases bloating. Instead, look for foods rich in vitamins and other nutrients when experiencing period cravings.

6. Stop Smoking

Smoking is bad for you in so many ways, from increasing your risk of developing certain types of cancers to negatively affecting your chance of conceiving. There is also evidence that smoking cigarettes actually makes menstrual cramping worse for many women, especially for women who are habitual smokers. One study found that smokers experienced periods cramps more consistently when compared to women who've never smoked, with some smokers reporting period cramping approximately 80% of the time. The reason is likely nicotine. Nicotine is a stimulant that causes blood vessels to restrict, which increases abdominal cramping and discomfort.

While it's true that periods are a fact of life, that doesn't mean you must resign yourself to feeling miserable once a month. By using the above remedies, you can reduce the painful effects of menstruation thanks to proven, all-natural methods.

Your Facial Cleanser Should Not Contain THESE Chemicals

The smiling faces of beautiful women on a TV advertisement look appealing, but are facial cleansers really as safe as they look? Actually, many skincare products contain ingredients that may be toxic or irritating to your skin. Here are five common ingredients you should avoid:

1. Formaldehyde

Formaldehyde and related compounds are used in many modern skincare products. If that makes you uncomfortable, you’re not alone. Formaldehyde is a known carcinogen, which means it can cause serious health problems such as cancer. Avoid any of these dangerous formaldehyde variants: diazolidinyl urea, bronopol, quaternium-15, DMDM hydantoin, imidazolidinyl urea or hydroxymethylglycinate.

2. Sodium Lauryl Sulfate or Sodium Laureth Sulfate

Countless cleansers and body washes contain sodium lauryl sulfate or sodium laureth sulfate. These intense cleaning agents are good at removing oils, dirt and makeup. So, what’s the problem?

For one thing, SLS is too strong for many skin types. Underneath that bubbly exterior, your skin is being subjected to a severe onslaught. SLS completely decimates your face’s natural oils. It’s not surprising that sulfates can lead to significant irritation or rashes in some people. Your best bet is to steer clear of this harsh chemical.

3. Parfum or Fragrance

The word “parfum” seems sophisticated and enticing. Many women look at fragrances in cosmetics as something attractive. However, there’s a dark side to parfum that you can’t ignore. In the cosmetic industry, parfum refers to many different ingredients that the manufacturer considers a secret formulation.

This can include dangerous chemicals such as phthalates that may interfere with healthy hormone function. All in all, there are about 3,000 chemicals that qualify as fragrances. Many of them can cause asthma problems, allergic reaction and headaches.

4. Petroleum-Based Ingredients

Synthetic oils are added to many facial cleansers to help ingredients reach deep into your skin. However, petroleum-based products can also irritate the face, and cheaply sourced oils can be contaminated with cancer-causing compounds. Here are several types of synthetic oils:

  • Petrolatum

  • Paraffin wax

  • Mineral oil

  • Polyethylene glycol

  • Butyl- ingredients

  • Propyl- ingredients

From a skincare perspective, synthetic oils can’t compete with the beauty of natural oils, either. Petroleum products rest on top of the skin, which can trap dirt and oil. In contrast, natural oils replenish and rejuvenate your face’s layers.

5. Isopropyl Alcohol

Alcohols are used to give cleansers a lighter feel and sometimes to add disinfectant properties. Not all alcohols are a bad thing; fatty alcohols such as stearyl alcohol can actually hydrate dry skin.

However, isopropyl alcohol, denatured alcohol (SD alcohol 40) and ethyl alcohol have the opposite effect. They make your skin drier and drier every time you use them. Needless to say, that can also provoke irritation.

Incredible Natural Alternatives

You don’t have to subject your skin to these harsh chemicals. Enjoy a soothing beauty routine with your favorite essential oils and natural ingredients. Organic facial cleansers have amazing benefits for skin moisturizing, repair and wrinkle control. Apple cider vinegar can clear up acne without damaging healthy oils. Extra virgin olive oil removes your makeup quickly and nourishes your face instead of harming it. Try honey and coconut oil as a cleanser for sensitive skin.

Topical Organic Oils

There are plenty of other effective organic oils for restoring skin's elasticity. One of the keys is ramping up collagen production. This plumps and hydrates sagging or wrinkled skin. Here you can see the dramatic results when Argon Oil, Jojoba Oil, and Apricot Kernel Oil are used together to replenish a youthful glow.

Gained a Little Weight During Quarantine? Here’s How To Lose It

Weight loss quarantine

If you’ve been indulging in comfort food more than usual lately, you’re not alone. Trying times call for pasta, cookies and more homemade Chex Mix than you can shake a pretzel stick at. Here’s the thing: All lockdowns must end. When you’re ready to start taking those pandemic pounds off, here are three tips to kick-start the process:

1. Get Moving

Living in a rural or suburban area can make getting outside to stretch your legs and soak up some Vitamin D relatively easy. Strive for 30 minutes of activity each day, even if it’s simply getting down on your hands and knees and yanking some weeds.

If, however, you’re confined to an apartment or other living situation that doesn’t include a spacious backyard or secluded street, you’ll need to get slightly more creative. For example, if you’re missing the gym, you might try a customizable exercise app such as Daily Workouts or Sworkit.

You can also look to YouTube for fitness options. Predictably, the video hub hosts channels dedicated to virtually any kind of movement you may want to start incorporating into your quarantine routine, from weightlifting to yoga and everything in between. For example, Yoga with Adriene, a popular channel with over 4 million subscribers, offers a seemingly endless variety of programs for people of all fitness and mobility levels.

Now might also be the time to dust off those old dance DVDs in your closet or borrow some fitness discs from your local library. If your branch isn’t open or offering curbside pickup of materials, it may have partnered with digital partners such as Hoopla to offer streaming dance videos and other home fitness titles.

2. Start a Weight Loss Program

The quickest way to lose weight is to pair exercise with a healthy diet. One of the best methods for sticking to that healthy diet is tracking what you eat.

Fortunately, the advent of personal computers and mobile devices has made this process far less time-consuming. Online programs such as WW (formerly Weight Watchers), Noom, Lose It!, and

MyFitnessPal all make calorie counting simple. Many weight loss programs also offer individual coaching and small group support to keep you on track on those days when binge-watching “Parks and Rec” with a bag of chips sounds far more appealing than aerobics and carrot sticks.

It’s worth noting that most of these programs offer a free trial period so you can see if it’s a good fit before you commit. Some are entirely free as well.

3. Keep a Gratitude Journal

Mindfulness matters when it comes to weight loss. Even if you’re not writing about food, adopting a mindset that’s firmly rooted in the present and focused on all that you have to be thankful for in these trying times can help you lose weight.

How? By lowering your stress.

According to WebMD, when you’re stressed, you’re more likely to skip that healthy breakfast or reach for that peach pie in the fridge. What’s more, your cortisol levels can skyrocket when you’re tense. This can turn your late-night sundae party into a full-time habit, as well as send your insulin levels through the roof.

When that happens, your blood sugar plummets. The result? Even more sugar cravings. Starting or ending each day by focusing on the good in your life can keep your stress in check and boost your odds of successful weight loss.

You’re living through a unique time in history — not a fun one, of course, but a remarkable one — and you’re certainly not the only person who let healthy, mindful eating take a backseat to just making it to tomorrow in once piece. Now that you’re ready to come out of quarantine healthy, fit and fresh, make the choice to embrace an active, mindful lockdown routine and watch the unwanted weight disappear.

My Three Favorite Healthy Slow Cooker Recipes

slow cooker recipes

Restrict Calories

When you look at the average person's diet, you'll find most people eat too many saturated fats and too few vegetables. Additionally, many diets are also incredibly high in sodium aka salt. Consider this: a whopping 90% of Americans exceed their recommended daily allowance of salt. Sugar intake is also problematic when it comes to the average diet. While it's recommended that only 10% of your calories come from sugar, Americans consume 152 pounds of the stuff per year on average.

If you're like most people, you're totally aware of your diet failings. You just feel hopeless about being able to change them. The trick to eating better is to find crave-worthy meals that are actually good for you. And if these meals are easy to prepare, even better. Slaving over a hot stove all day preparing a meal is not most people's idea of fun, which is why slow cookers are so amazing!

Speaking of scouring, I've been on the hunt for the tastiest, the most delectable, the healthiest slower cooker recipes available. I absolutely love my slow cooker and I'm always on the lookout for different meals to make with it. These three stood out because of their comfort food qualities. However, their wholesome, nutritious ingredients mean you can enjoy a delicious dinner without the guilt. Enjoy!

1. Turkey Chili


  • 1 1/2 lb. of ground turkey
  • 1 chopped green pepper
  • 1 finely chopped red onion
  • 2 minced cloves of garlic
  • 1 can of chopped tomatoes
  • 1 can of black beans (be sure to rinse and drain)
  • 1 can of kidney beans (same as above)
  • 2 tbsp. of tomato paste
  • 1 1/2 cups of chicken broth (low-sodium)
  • 1 tbsp. of extra-virgin olive oil
  • 1 tsp. of  ground cumin
  • 1 tsp. of dried oregano
  • 2 tsp. of chili powder
  • Kosher salt
  • black pepper (freshly ground is best)
  • shredded cheddar
  • thinly sliced green onions

For the best results, fry the ground turkey in a skillet on medium-high until brown before adding it and your other ingredients to the slow cooker. Set it on high and let your turkey chili simmer for four hours. Season with salt and pepper to your liking. Garnish with shredded cheddar and green onions.

2. Buffalo Chicken Lettuce Wraps

Buffalo Chicken Ingredients:

  • 3 24 oz. boneless, skinless chicken breasts
  • 1/2 diced onion
  • 1 diced celery stalk
  • 1 minced clove of garlic
  • 16 oz. of fat-free chicken broth (low sodium)
  • 1/2 cup of your favorite hot sauce

Lettuce Wrap Ingredients:

  • 6 large leaves of your favorite type of lettuce
  • 2 large stalks of celery (cut them into matchsticks)
  • 1 1/2 cups of shredded carrots

Add chicken breasts, celery, onions, garlic, and fat-free broth to your slow cooker, making sure there is enough broth to completely cover the chicken. Set on high for about four hours before shredding the chicken and draining all but a 1/2 cup of your broth. Add in shredded chicken, remaining broth, and hot sauce and cook on high for another thirty minutes. Scoop chicken into cups and top with shredded carrots and celery matchsticks.

3. Eggplant Parm


  • 2 large eggplants (slice them into half-inch sized coins)
  • 2 eggs
  • 1 cup of panko bread crumbs
  • 2 cup of marinara
  • 12 oz. of sliced mozzarella cheese
  • 1/2 cup of grated Parmesan
  • 1 tsp. of Italian seasoning
  • Kosher salt
  • Black pepper (ground)
  • fresh basil

Lightly salt eggplant coins and let rest for at least 30 minutes. Combine garlic powder, panko bread crumbs, and Italian seasoning in one bowl while whisking your eggs in another.

Take about a third of your marinara and add it to the slower cooker.

Take your eggplant and dip it in the egg first, then the breadcrumbs.

Add to the slow cooker in an even layer, followed by another layer of marinara and your mozzarella. Add another layer of eggplant, then another layer of marinara and cheese, and cook on high for at least four hours.

Season with salt and pepper, with the Parmesan and basil added as the finishing touch.


Try These 3 Amazing Foods That Lower Your BP

lower blood pressure

1. Salmon

Salmon is a true heart health superstar. This tasty fish is packed with omega-3 fatty acids, special compounds with incredible benefits for your entire circulatory system. Many studies show that omega-3s can reduce triglyceride levels, keep your arteries healthy, prevent blood clots and fight inflammation. Even better, they can cause a significant drop in blood pressure!

To give your diet a delicious boost of BP-fighting omega-3s, bake or grill salmon fillets with your favorite herbs:

  1. Season the salmon fillets with thyme, oregano or garlic (or all three).

  2. Place each portion in parchment paper or foil.

  3. Sprinkle a dash of lemon juice and drizzle some olive oil on top.

  4. Fold parchment or foil and place in a preheated oven.

  5. Bake salmon for 12-15 minutes at 450 degrees Fahrenheit.

Salmon isn’t the only fish that has omega-3s, but it’s one of the best sources. You can also try mackerel, arctic char, black cod, rainbow trout and albacore tuna. Anchovies and sardines are spectacular for omega-3s, but you need to get them fresh, not canned. Omega-3 oils made from fresh fish are also an option.

2. Garlic

Including more garlic in your meals has two big benefits for blood pressure. First, garlic can make your arteries open wider, improving blood flow and getting rid of hypertension. The easier it is for your heart to pump blood, the less it has to work.

Second, garlic is a natural flavor enhancer. If you’re trying to reduce your salt intake, garlic makes a great replacement. That way you can eat healthy and still enjoy meals that taste amazing.

The next time you feel like something sweet and zesty, make honey-garlic chicken. Use skinless chicken breast, honey, fresh ginger, scallions, low-sodium soy sauce and plenty of garlic. With these tangy and tasty ingredients, you’ll be surprised how flavorful everything is without adding salt!

3. Spinach

Say goodbye to high blood pressure for good with the power of spinach. Leafy greens are a phenomenal source of potassium. In fact, fresh spinach gives you more potassium than bananas. Why is that important for BP?

Potassium is the enemy of sodium. By increasing the amount of potassium you get every day, it flushes excess salt from your system. This can drastically reduce blood pressure.

In addition to these BP benefits, spinach contains a ton of nutrients. It’s rich in vitamin A, vitamin C, vitamin D, vitamin K, calcium and magnesium. Spinach can give you stronger bones, better eyesight and a healthier immune system.

Not a fan of spinach? That’s OK. There are other leafy greens you can try instead. Sauteed or steamed broccoli makes the perfect complement to any meal. For a delicious salad, toss together romaine lettuce, arugula, Swiss chard and beet greens with a vinaigrette made of olive oil and balsamic vinegar.

The Key To Lowering BP With Nutritious Foods

Lowering your blood pressure is all about eating less salt and unhealthy fats. There are lots of delicious foods that can help, such as fresh blueberries, low-fat Greek yogurt, whole-grain oatmeal and unsalted pistachios. Once you've got a healthy meal plan, you’re good to go!

Does CBD Really Ease Arthritis Pain? (Spoiler: Yes)


For those living with arthritis, a pain-free day is like a dream come true. Unfortunately, it can also be very hard to achieve. While there are several different types of medication that can help you live more comfortably from day to day, you may be wondering if there is anything else out there that you haven’t tried yet.

Some people swear by CBD and claim that it can minimize all types of aches and pains. But are their claims too good to be true? It turns out that in the case of CBD, the rumors might actually hold some weight. Here’s what you should know about CBD and how it combats pain from arthritis.

What Is CBD? 

So, what is CBD, anyway? Some people say it’s the same thing as marijuana while others say CBD extract provides none of the benefits of marijuana because it’s so highly processed. So, what’s true and what isn’t?

CBD stands for cannabidiol, which is a chemical compound that’s taken from the Cannabis sativa plant (otherwise known as hemp). Hemp is a cousin of the marijuana plant. CBD is extracted from hemp and added to medical marijuana products for maximum benefits.

Can CBD Help Arthritis Pain? 

Arthritis affects an estimated 22.7% of adults throughout the United States. And this is just taking the diagnosed cases into account. There could potentially be millions more adults living with the pain of arthritis without knowing they have it.

There are many different medications out there that can help ease arthritis symptoms. However, some of them come with undesirable or even dangerous side effects. Many people choose to risk the side effects in order to experience relief from their discomfort. But what if there was an alternative option available that could minimize arthritis pain with minimal side effects? CBD may be such an option.  When used as directed, CBD offers a variety of benefits with relatively mild side effects when compared to commonly used medications.

One of its most notable benefits is its ability to fight inflammation in the body. Since arthritis is closely associated with inflammation, it often responds well to CBD treatments. One study conducted in 2016 showed that the topical application of CBD could potentially relieve pain and inflammation associated with arthritis. Similar studies conducted in 2017 and more recently reveal that CBD might be a useful and safe treatment for joint pain.

What Are the Side Effects of CBD?

Though its side effects are mild compared to others, CBD use can cause the following:

  • Dizziness

  • Dry mouth

  • Drowsiness

  • Anxiety

  • Appetite changes

  • Diarrhea

  • Nausea

  • Changes in mood

  • Vomiting

The type and severity of symptoms can vary significantly from one person to the next. Some people don’t experience any adverse symptoms at all when taking CBD for arthritis pain.

Is CBD Addictive?

Research shows that CBD oil is non-addictive. It does not contain notable amounts of tetrahydrocannabinol, or THC, which is the compound within marijuana that is highly addictive and produces mind-altering affects. In fact, CBD oil may help ease withdrawal symptoms associated with the absence of THC. So, it may be useful as an aid to help overcome addictions.

What Are Other Benefits of CBD?

In addition to lowering inflammation and minimizing pain associated with arthritis, CBD also offers the following benefits:

  • May reduce depression and anxiety

  • May reduce acne

  • May help alleviate symptoms related to cancer, including pain, nausea and vomiting

  • May benefit heart health

  • May protect brain function

More research and studies must be done before the many benefits of CBD oil are clearly confirmed. However, plenty of people with arthritis have found relief through this drug. It may relieve your pain as well.

Disease Prevention Tips for Seniors

Like taxes, growing older is an inevitable part of life. However, the way you feel as you age is largely under your control. While genetics play a big role in senior wellness, lifestyle choices can have a huge impact as well. If you’re determined to greet your golden years with energy and vigor, here are some disease prevention tips you should try implementing now.

Move More

Did you know your body requires regular movement to function optimally? There are many diseases and health risks linked to an inactive lifestyle, including obesity, stroke, type 2 diabetes, high cholesterol and high blood pressure. To avoid these types of conditions, make it a goal to move more and sit less each day.

Getting daily physical activity can be simpler than you think. To start, try taking a couple of 10-minute walks per day or weeding your garden for 15 minutes at a time. Even doing housework is considered physical activity. If you’re used to sitting for long periods of time, try setting a timer every half hour to remind you to get up and walk around.

Go to the Doctor Regularly

Don’t wait until you’re sick to go to the doctor. Preventative services are very important for staying well and identifying diseases early on. The earlier you detect a disease, the better your treatment outcome generally is. Talk to your doctor to determine how frequently you should schedule checkups for optimum health as you age.

Make Healthy Food and Drink Choices

You know the old saying “you are what you eat”? It turns out there’s a lot of truth to it. If you eat foods that are known to contribute to inflammation and disease, you’re more likely to become inflamed and diseased. That’s why it’s important to analyze your diet and make sure you’re eating a variety of healthy foods.

Eat plenty of colorful fruits and vegetables and consume lean meats, whole grains and low-fat dairy products. You should also avoid acidic drinks such as sodas. These drinks can contribute to common senior problems such as acid reflux and joint pain.

Don’t Use Tobacco

Tobacco products can cause a variety of diseases, from lung cancer to heart disease. Whether you smoke tobacco or chew it, you should take steps to stop. With a quick online search, you can find free resources to help you quit your habit. Once you stop using tobacco, you’ll increase your chances of living disease-free in your senior years.

Pay Attention to Your Brain Health

It’s natural for the brain to change as you age. However, issues such as dementia are not a natural part of aging. Instead, they are diseases that affect some people. Your family history can play a large role in your propensity for brain diseases. However, early intervention may help you stave off diseases that affect brain health. Talk to your doctor if you have a family history of dementia or if you’ve noticed troubling changes in your memory or brain health.

Know Your Family Health History

Chronic diseases often run in families. That’s why it’s important to know your family health history and be aware of health conditions that your family members had. The more prevalent a particular health condition is in your family history, the more likely you are to develop it. Write down your family health history and bring it to your doctor. He or she will then know what chronic diseases you’re likely to develop and will be in a better position to detect and treat them early.

Growing older doesn’t have to be synonymous with pain or disease. By following these helpful tips, you can ensure your physical and mental health as long as possible into your senior years.